User manual

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l Activity
l Active time: Active time tells you the cumulative time of body movements that are good for
your body and health.
l Calories: Shows how many calories you have burned through training, activity and BMR (Basal
metabolic rate: the minimum metabolic activity required to maintain life).
l Steps: Steps you have taken so far. The amount and type of body movements are registered
and turned into an estimation of steps. A basic recommendation is to aim for 10 000 steps or
more a day.
l To go: Your M400 gives you options for reaching your daily activity goal. It tells you how much longer
you need to be active if you choose low, medium or high intensity activities. You have one goal, but a
number of ways to achieve it. The daily activity goal can be reached at low, medium or high intensities.
In the M400, 'up' means low intensity, 'walking' means medium intensity, and 'jogging' means high
intensity. You can find more examples for low, medium and high intensity activities at the Polar Flow
web service and choose own way of reaching your goal.
Inactivity alert
M400 spots if you’re being inactive for too long during your day.
If youve been still for an hour, It's time to move is shown. Stand up and find your own way to be active.
You can set the alert on or off in Settings > General Settings > Inactivity alert.
Both the Polar Flow app and the Polar Flow web service will show you how many inactivity alerts you have
received. This way you can check back on your daily routine and make changes toward a more active life.
Sleep information at Flow web service and Flow app
If you wear your M400 at night it will track your sleep. No sleep mode activation is needed. M400 will auto-
matically detect from your wrist movements that you’re sleeping.
Your sleep time is the longest continuous rest time that takes place within 24 hours starting from 18:00/6pm to
next day’s 18:00/6pm. While less than 1 hour breaks to your sleep do not stop sleep calculation, they are not
calculated into sleep time. Breaks longer than 1 hour discontinue sleep time calculation.
Sleep time, and its quality (restful / restless) is shown at Flow web service and Flow app after M400 is
synced. The periods when you sleep peacefully and don’t move a lot are calculated as restful sleep. Periods
when you move and change your position are calculated as restless sleep. Instead of simply summing up all
the immobile periods, the algorithm gives more weight to long than short immobile periods. The percentage of
restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly indi-
vidual and should be interpreted together with sleep time.
Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it’s
affected by any changes in your daily life. This may help you in finding ways to improve your sleep and feel
well rested during the day.
Activity data in Flow App